A cup of blueberries
has 60 calories and provides 22 percent of the Daily Value of fiber
(the amount of fiber recommended as part of a standard healthy diet).
Blueberries are rich in vitamin C and contain calcium and iron.
A cup of blackberries
contains 62 calories and is an excellent source of both Vitamin
C and fiber. Did you know that the leaves of blackberry plants were
once used as hair dye? The original blue rinse!
Nutraceuticals are substances
found in food that provide a medical or health benefit. They are
products which help to fight some cancers. Research has identified
phytochemicals in fruits as being high in nutraceuticals bringing
them into the medical spotlight. Raspberries, black raspberries,
blackberries, blueberries, and black currants have been found to
contain generous quantities of these compounds.
The high levels of natural
antioxidant compounds found in berries have been found to aid in
the prevention of esophageal and colon cancer. Antioxidants are
good for you!
What are Antioxidants?
Did you know that your
cells are being bombarded every second of your life by dangerous
particles called free radicals? In less time than you can blink
an eye, these free radicals can alter your DNA in ways that cause
cancer or change LDL cholesterol (the bad cholesterol) so it sticks
to artery walls. These free radicals can damage collagen and make
your skin prone to wrinkles. Over time, changes such as these accelerate
Research has proven that you can fight back. The fight starts when
you decide to load your diet with antioxidants - the natural way
of eliminating those free radicals - by eating lots of fruit and
vegetables. That's where the incredible blackberries and blueberries
Antioxidants combat the
oxidation - the rust, if you will - of our cells. These nutrients
help repair, prevent, or limit oxidative damage to our cells caused
by free radicals. Known antioxidants include vitamin C, vitamin
E, selenium, carotenoids and flavonoids. While all fruits and vegetables
contain antioxidants, some of the most potent sources of antioxidants
include: pomegranates, prunes, Concord grape juice, blueberries,
blackberries, purple cabbage, kale, Brussels sprouts, dried plums,
kiwis, raspberries, strawberries, spinach, oranges, apples and watercress.
These fruits and vegetables are compounds or groups of compounds
that neutralize unstable molecules in humans.
research suggests that consumption of these fruits may slow the
aging process in both the body and the brain. Black currants have
been found to have the highest levels, and blueberries and black
raspberries have especially high levels of the compounds also. Small
fruit growers have always planted berries for their great fresh
taste. Now there is an additional health benefit from the high levels
of antioxidants in fresh berries.